Classic Chicken Fried Steak: Low-Point Weight Watchers Recipe

Introduction

Chicken Fried Steak is a classic comfort food known for its crispy coating and savory gravy. However, traditional versions of this dish can be high in calories and points. This recipe has been carefully adapted to fit into the Weight Watchers program with significantly fewer points, allowing you to enjoy a satisfying meal without straying from your weight loss goals. This version incorporates healthier ingredients and cooking methods while maintaining the essence of the original dish.

Ingredients

For the Chicken Fried Steak:

  • 4 (4 oz) beef cube steaks or chicken breasts: Choose lean cuts to minimize fat and calories. Chicken breasts are a great low-point option.
  • 1/2 cup whole wheat flour: Provides a healthier, high-fiber coating.
  • 2 large egg whites: Using only the egg whites reduces fat and cholesterol.
  • 1 cup low-fat buttermilk or non-dairy milk: Opt for low-fat buttermilk or a low-calorie non-dairy milk to keep points low.
  • 1 teaspoon paprika: Adds flavor and color.
  • 1 teaspoon garlic powder: Enhances the flavor.
  • 1 teaspoon onion powder: Complements the garlic powder.
  • 1/2 teaspoon black pepper: For seasoning.
  • 1/2 teaspoon salt: Enhances flavor; adjust to taste.
  • 1 tablespoon olive oil: Used for cooking; can substitute with non-stick spray to further reduce points.

For the Gravy:

  • 1 cup low-sodium chicken broth: Provides the base for the gravy without added sodium.
  • 2 tablespoons whole wheat flour: Thickens the gravy; a healthier alternative to white flour.
  • 1/2 cup unsweetened almond milk: Keeps the gravy creamy while being lower in calories.
  • 1 tablespoon olive oil: Adds richness; can be reduced or replaced with non-stick spray.
  • 1/4 teaspoon black pepper: For seasoning.
  • 1/4 teaspoon salt: Adjust to taste.
  • 1/2 teaspoon dried thyme (optional): Adds a subtle herbal flavor.

Instructions

1. Prepare the Steaks:

  • Pound the Steaks: Place each steak between two pieces of plastic wrap and gently pound with a meat mallet to an even thickness of about 1/2 inch. This ensures even cooking and helps tenderize the meat.
  • Season the Steaks: Lightly season each steak with a pinch of salt and pepper.

2. Set Up the Breading Station:

  • Flour Mixture: In a shallow dish, mix 1/2 cup whole wheat flour with paprika, garlic powder, onion powder, black pepper, and salt.
  • Egg White Mixture: In another shallow dish, whisk the egg whites with the buttermilk or non-dairy milk.

3. Coat and Cook the Steaks:

  • Dredge the Steaks: Dip each steak in the flour mixture, shaking off excess. Then, dip into the egg white mixture, allowing excess to drip off, and coat again in the flour mixture. Press the coating onto the steak to ensure it sticks well.
  • Cook the Steaks: Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Alternatively, use non-stick spray to reduce points. Cook the steaks for about 4-5 minutes on each side or until golden brown and crispy. The internal temperature should reach 145°F (63°C) for beef or 165°F (74°C) for chicken.

4. Prepare the Gravy:

  • Make a Roux: In the same skillet, add 1 tablespoon of olive oil and heat over medium heat. Whisk in 2 tablespoons of whole wheat flour and cook for 1-2 minutes until lightly browned.
  • Add Broth and Milk: Gradually whisk in the low-sodium chicken broth and unsweetened almond milk, ensuring no lumps form. Continue to cook and stir until the gravy thickens, about 3-5 minutes.
  • Season the Gravy: Add black pepper, salt, and dried thyme (if using). Adjust seasoning to taste.

5. Serve:

  • Plate the Steaks: Serve the crispy Chicken Fried Steaks hot, topped with a generous portion of the homemade gravy.
  • Garnish: Optionally, garnish with fresh parsley for added color and freshness.

Additional Tips

  1. Lean Cuts: Use lean cuts of beef or chicken to keep the dish lower in points. Skinless chicken breasts are a particularly good choice for reducing points.
  2. Whole Wheat Flour: Whole wheat flour adds fiber and nutrients while keeping the recipe healthier compared to white flour.
  3. Gravy Alternatives: If you prefer, you can reduce the oil and use a non-stick spray for cooking to lower the points further.
  4. Cooking Method: Consider baking the coated steaks at 400°F (200°C) for 20 minutes, turning halfway through, to eliminate the need for oil and reduce points.
  5. Freezing and Storage: This dish can be frozen and reheated. For best results, store the gravy separately to prevent sogginess.

Nutritional Information

Per Serving (based on 4 servings):

  • Calories: 230
  • Total Fat: 8 grams
  • Saturated Fat: 1.5 grams
  • Cholesterol: 65 milligrams
  • Sodium: 320 milligrams
  • Total Carbohydrates: 18 grams
  • Dietary Fiber: 3 grams
  • Sugars: 2 grams
  • Net Carbs: 15 grams
  • Protein: 25 grams

Weight Watchers SmartPoints

On the Weight Watchers Freestyle plan, this healthier Chicken Fried Steak recipe is approximately 5 SmartPoints per serving. This calculation assumes the use of olive oil and low-fat ingredients. Adjustments in ingredient quantities and cooking methods may affect the final points value.

Conclusion

This low-point version of Classic Chicken Fried Steak allows you to enjoy a comforting, classic dish while staying within your Weight Watchers goals. By incorporating healthier ingredients and adjusting cooking methods, you can indulge in this classic meal with significantly fewer points. Enjoy this nutritious, satisfying dish as part of your balanced Weight Watchers plan.

Feel free to experiment with the recipe and share your variations in the comments below. Happy cooking!